The Sun Run is around the corner.
Training volume goes up. Hills get added. Motivation is high.
And then your knee starts to ache.
Not sharp at first. Just tight. Maybe sore after a run. Maybe worse, running downhill. Then one day you realize… it’s not going away.
Let’s talk about why knee pain builds up when running — and what you can do about it.
Most knee pain isn’t random.
It’s load + mechanics + capacity.
Your knee sits between your hip and ankle. If either one isn’t doing its job well, the knee absorbs extra stress.
Over thousands of strides, that adds up.
Common Causes of Knee Pain from Running
1. Sudden Increase in Mileage
Going from minimal running to 5–10km several times per week. Adding hills too quickly. Increasing distance without gradual progression. Your tissues need time to adapt.
2. Weak Glutes and Core
When hip muscles don’t stabilize your pelvis, your knee collapses inward with each step. This often shows up as pain on the outside of the knee.
3. Running Downhill
Downhill running increases load through the front of the knee. If your quads and hips aren’t prepared, irritation builds quickly.
4. Ankle Stiffness
Limited ankle mobility forces the knee to compensate. The joint bends more and absorbs more force than it should.
5. Posture and Desk Work
Long hours sitting tighten hip flexors and weaken glutes. Add running on top of that, and muscle imbalance becomes obvious.
6. Training Errors
Abrupt increases in distance, speed work added too soon, or running every day without recovery.
7. Running Shoes
Shoes matter — but not because they’re trendy. The right shoe depends on your gait, mechanics, and structure.
We collaborate with trusted running retailers in Vancouver who properly assess your running pattern. Together, we help match the right shoe to your body — not just the latest model on the wall.
Knee pain rarely explodes overnight.
It builds quietly.
Your body adapts until it can’t anymore.
A little tightness becomes a mild ache.
A mild ache becomes pain halfway through your run.
Then it starts affecting daily life.
By the time most people seek knee pain treatment, the irritation has been brewing for weeks.
Your body was giving you signals. They were just easy to ignore.
Compensation.
When the knee hurts, your body shifts load elsewhere.
That can lead to:
Now it’s no longer just a knee issue.
Persistent irritation can turn into tendon overload, chronic inflammation, and longer recovery timelines. The longer it lingers, the harder it is to calm down.
You do not have to “just live with it.”
Knee pain can stem from:
The knee is often the victim, not the culprit.
This is why a proper assessment matters.
Simple. Effective. No complicated equipment.
3 X 10 reps
3 X 10 reps
3 X 10 reps
Most running-related knee pain responds well to conservative care.
Seek further medical assessment if you notice:
These signs may require imaging or specialist referral.
When someone comes to us with knee pain, we don’t just look at the knee.
We look at how you move, how you train, how you sit, and how you recover.
Because knee pain from running is rarely just about the knee.
At Therapy X in South Granville, Vancouver, your assessment is thorough. We examine your hips, ankles, core stability, posture, and running mechanics. We look at your training history, your footwear, your workload - the bigger picture. From there, your knee pain treatment is tailored specifically to you.
For some runners, that means focused physiotherapy to rebuild strength and control. For others, chiropractic care helps restore joint mobility and reduce mechanical stress. Sometimes soft tissue work with a registered massage therapist is what finally allows the right muscles to fire properly. In certain cases, acupuncture or shockwave therapy helps calm persistent irritation so your body can heal. And often? It’s a collaborative approach. That’s one of the biggest differences here.
We are a fully stacked multidisciplinary healthcare team. It’s common for clients to work with more than one clinician during their rehab. We collaborate closely, share clinical notes, and discuss cases when needed. You’re not bouncing between disconnected providers — you have a team aligned around one goal: getting you back to running strong.
If something falls outside our walls, we also have a trusted referral network across Vancouver. That includes experienced running retailers who assess gait and help match the right running shoes to your body and mechanics.
You’re supported from every angle.
Not sure where to start? Book an assessment with one of our expert physiotherapists and they will be able to guide you appropriately after a thorough assessment.
Especially if you live or work in South Granville, Kitsilano, or Fairview — we’re right here in your neighbourhood.
Many runners quietly believe knee pain is just part of the sport - it’s not, it’s information. Your body is telling you something about strength, mechanics, load, or recovery. When you understand the “why,” you stop guessing. You stop chasing quick fixes. You start building resilience.
Our goal isn’t just short-term relief, it’s long-term capacity.
We pair hands-on treatment with personalized corrective exercises so you leave knowing what to work on — and why. You gain the tools to stay independent. And you’ll know exactly when and who to reach out to if symptoms start creeping back.
That’s how you run for the next 10, 20, 30 years.
Don’t wait until it sidelines you. If you’re dealing with knee pain while running — whether it’s on the outside of the knee, inside of the knee, worse downhill, or lingering after your runs — a proper assessment can change everything.
If you live or work near South Granville, Kitsilano, or Fairview, we’re right here in your neighbourhood. Book a comprehensive knee pain assessment at Therapy X in Vancouver.
Let’s figure out why it started, build a plan that fits your body, and get you back to running with confidence. Your knees don’t have to hurt to be active - there’s another way.
Book online or call us to speak with one of our clinical coordinators to schedule in your session.
Your knees deserve better.
With Care,
Therapy X Collective